Saturday 10.28.2023

*Reminder: Handstand Workshop (Part 2) with Coach Gabby is this Saturday at 10:30am!

*Double Reminder: The #LiveFullRange 21-Day Challenge starts Monday. Join us on Sunday (9:30am) for an intro meeting and Q&A!

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following...

Against a 5-minute running clock:
40/30 Calories of Bike Erg (split up between partners)
400 Meter Run (both partners run together)
Max Reps of Synchro Burpee Box Jump-Overs in remaining time
(Partners must both be at the bottom of their Burpees before they can complete the next rep)

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

“BURN”

Four sets for max reps of:
20 Seconds of Double-Unders or Lateral Hops
Rest 10 seconds
20 Seconds of Plank or Piked Shoulder Taps
Rest 10 seconds
20 Seconds of Jumping Lunges
Rest 10 seconds
20 Seconds of Hollow Rocks
Rest 10 seconds

then….

Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 — 400m Bike Erg
Station 2 — 30 Second Side Plank Each Side
Station 3 — 200m Run

“ENDURANCE (AKA SWEAT SESH)”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski